Share

cover art for Why Eating Grains Can Drive Obesity, Heart Disease, Autoimmune Issues, And More

The Doctor's Farmacy with Mark Hyman, M.D.

Why Eating Grains Can Drive Obesity, Heart Disease, Autoimmune Issues, And More

Ep. 814

This episode is brought to you by Mitopure and LMNT.


For nearly all of our history, humans consumed no grains, and our bodies are designed to work very well without them. Today, however, grain-based foods are by far the number one source of calories in the American diet. While whole grains can be a great source of vitamins, minerals, and fiber, the toxic amounts we eat contribute to obesity, diabetes, heart disease, cancer, and dementia. Plus, most of the grains we eat—even whole wheat—are turned into flour products which have a higher glycemic index than table sugar.


In today’s episode of my series I’m calling Health Bites, I talk about why grains are such a contentious food, how to tackle the pros and cons of whether it belongs in your diet, and which grains are actually okay to eat. 


This episode is brought to you by Mitopure and LMNT.


Support the growth of new, healthy mitochondria and get 10% off Mitopure. Head to timelinenutrition.com/drmark and use code DRMARK at checkout.


Right now, LMNT is offering my listeners a free sample pack with any purchase. Head over to DrinkLMNT.com/hyman today.


Here are more details from our interview (audio version / Apple Subscriber version):

  • You don’t have to eat grains to be healthy (8:40 / 5:41)
  • “Whole grain” is a marketing term (10:31 / 7:32)
  • Why starch and sugar are essentially the same thing (11:22 / 8:23)
  • You’re not eating the same grains your grandparents ate (11:58 / 8:59)
  • Is oatmeal good for you? (14:22 / 11:23)
  • Should everyone avoid gluten? (15:36 / 12:37)
  • Not all grains are bad (20:02 / 17:03)
  • Do we really have to give up bread? (21:09 / 18:10)
  • What types of grains are okay and what should be avoided? (23:20 / 20:21)
  • Who should avoid grains altogether? (24:59 / 22:00)


More episodes

View all episodes

  • 859. Why the Vegan Twin Study Got it Wrong

    01:23:33
    View the Show Notes For This EpisodeGet Free Weekly Health Tips from Dr. HymanSign Up for Dr. Hyman’s Weekly Longevity JournalGet Ad-free Episodes & Dr. Hyman+ Audio ExclusivesToday, we're zooming in on a groundbreaking study that comes from Stanford University and was recently published in JAMA Network Open. The researchers put a vegan diet head-to-head with an omnivorous diet in twenty-two pairs of identical twins. The buzz around this study has been immense, sparking conversations everywhere—from social media to professional circles. Adding to the excitement, this research forms the basis of a new Netflix documentary called "You Are What You Eat: A Twin Experiment." In this episode of my Health Bites series, I discuss the many conflicts of interest, funding sources, and hidden agendas that were not fully disclosed but could have had a major hand in clouding the study's conclusions and real-world applications. We’ll also get into the Netflix docuseries itself—what they got right vs. what they got wrong, as well as the Functional Medicine approach to diet and how we can feed our bodies to create health while taking care of the planet in a healthy, sustainable, and ethical way.This episode is brought to you by Rupa Health, Momentous, and Happy Egg.Streamline your lab orders with Rupa Health. Access more than 3,000 specialty lab tests and register for a FREE live demo at RupaHealth.com.Head over to livemomentous.com/mark for 20% off creatine, collagen, and all of their best-in-class products.Shopping for better eggs shouldn’t be confusing. Look for the yellow carton at your local grocery store or visit happyegg.com/farmacy to find Happy Egg near you.In this episode, I discuss (audio version / Apple Subscriber version):Why nutrition research is so confusing (7:26 / 5:36)Overview of the Stanford study design and findings (11:57 / 10:07)Issues with the study design (27:10 / 24:10)Conflicts of interest and ethical considerations with this study (38:19 / 35:19)Other research on vegan diets (44:44 / 41:44)What the Netflix documentary got right and wrong (1:00:23 / 57:23)How to eat for your health and the environment (1:08:43 / 1:05:43)
  • 858. Dr. Sharon Hausman-Cohen: How to Address Dementia, Autism, and Other Chronic Diseases with Genomic Testing

    01:21:15
    View the Show Notes For This EpisodeGet Free Weekly Health Tips from Dr. HymanSign Up for Dr. Hyman’s Weekly Longevity JournalGet Ad-free Episodes & Dr. Hyman+ Audio ExclusivesDr. Sharon Hausman-Cohen is the Chief Medical Officer and co-founder of IntellxxDNA and has been in the field of integrative medicine for over 25 years. She is the co-author of many publications and a textbook chapter on using genomics to improve outcomes in cognitive decline and autism.This episode is brought to you by Rupa Health, Fatty15, BiOptimizers, and ARMRA.Streamline your lab orders with Rupa Health. Access more than 3,000 specialty lab tests and register for a FREE live demo at RupaHealth.com.Fatty15 contains pure, award-winning C15:0 in a bioavailable form. Get an exclusive 10% off a 90-day starter kit subscription. Just visit Fatty15.com and use code DRHYMAN10 to get started.Tackle an overlooked root cause of stress with Magnesium Breakthrough. Visit bioptimizers.com/hyman and use code HYMAN10 to save 10% and receive free gifts with your purchase.Save 15% on your first order of ARMRA Colostrum and unlock the power of 400+ functional nutrients. Just visit TryARMRA.com/Mark or use code MARK.In this episode we discuss (audio version / Apple Subscriber version):What are genes and what do they do? (6:37 / 4:33)Genetic predisposition does not mean predestined (9:22 / 7:18)The difference between genetics vs genomics (13:10 / 11:06)Polygenic risk scoring for chronic disease (18:18 / 16:14)Dementia risk and treatment (33:59 / 29:24)Mental and cognitive health issues in children (46:00 / 41:25)The similarities between Autism and Alzheimer’s patients (49:49 / 45:14)My genomic test results, specifically related to detoxification and osteoporosis (52:21 / 47:45)Genetic vs genomic testing (1:06:29 / 1:01:54)Learn more at IntellxxDNA.com.
  • 857. How the Gut Microbiome Influences Everything from Cancer Treatment to Inflammation

    01:34:12
    View the Show Notes For This EpisodeGet Free Weekly Health Tips from Dr. HymanSign Up for Dr. Hyman’s Weekly Longevity JournalGet Ad-free Episodes & Dr. Hyman+ Audio ExclusivesYour gut microbiome is your inner garden—the more good bugs you have in it, the more likely it is to flourish. Our gut bacteria regulate many bodily functions, from creating vitamins to controlling our immune system, brain function, and, of course, our metabolism and weight. They are critical to our long-term health. But even if you’re eating the right things, you may need outside assistance to maintain plentiful and diverse gut bacteria.In today’s episode, I talk with Dr. Steven Gundry, Dr. Mark Pimentel, Dr. Uma Naidoo, and Dr. Zach Bush about the importance of the microbiome and why it should be considered in any disease treatment plan.This episode is brought to you by Rupa Health, Cozy Earth, AG1, and Essentia.Streamline your lab orders with Rupa Health. Access more than 3,000 specialty lab tests and register for a FREE live demo at RupaHealth.com.Right now, you can save 40% when you upgrade to Cozy Earth sheets. Just head over to CozyEarth.com and use code DRHYMAN.Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get 10 FREE travel packs and a FREE Welcome Kit with your first order.Receive an extra $100 off your mattress purchase! Go to myessentia.com/drmarkhyman and use code HYMAN at checkout to get this great deal.
  • 856. Why LDL is Not Enough: The Tests Your Doctor is Missing to Assess Your Risk of Heart Disease | Know Your Numbers

    01:59:42
    View the Show Notes For This EpisodeGet Free Weekly Health Tips from Dr. HymanSign Up for Dr. Hyman’s Weekly Longevity JournalGet Ad-free Episodes & Dr. Hyman+ Audio ExclusivesHeart disease is the world's leading cause of death. For years, the diet-heart hypothesis, which centers on high cholesterol as the primary culprit, has dominated the medical discourse. But now, we're beginning to appreciate the complexity and nuance of how the outer workings of our environment influence the inner workings of our physiology and risk for heart disease.In today’s episode of a new series I’m calling Know Your Numbers, I deep dive into the Functional Medicine approach to assessing cardiovascular risk and why this is key to preventing and, in some cases, reversing cardiovascular disease.You can test your cardiovascular risk with Function Health, a company I co-founded. It has been a lifelong dream for me. Function is the first-ever membership that includes 100+ lab tests and personalized insights from globally renowned doctors based on your results. Join Function at FunctionHealth.com.This episode is brought to you by AG1, Sweetgreen, and OPEN.Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get 10 FREE travel packs + a FREE Welcome Kit with your first order.We could use more Sweetgreens in the world. So check out your nearest Sweetgreen or go to Sweetgreen.com to learn more.Take your meditation practice further and start your FREE 30-day trial of Open by visiting withopen.com/MARK today.Here are more details from the episode (audio version / Apple Subscriber version):Prevalence of cardiovascular disease and heart attacks (9:38 / 8:08)Why conventional medicine misses the mark in assessing and treating cardiovascular disease risk and “high” cholesterol (10:50 / 9:20)The testing you should be getting to assess cardiovascular risk (28:23 / 26:53)The major root causes of heart disease (46:38 / 44:10)Cholesterol: What is it and how is it related to heart disease? (47:20 / 44:52)Insulin resistance and heart disease (55:09 / 52:50)Total cholesterol, triglycerides, HDL, LDL cholesterol, and other relevant biomarkers (58:12 / 55:44)Root causes of suboptimal biomarkers (1:28:05 / 1:25:37)Additional diagnostic testing (1:31:04 / 1:28:36)Diet, lifestyle, and supplements for reducing cardiovascular risk (1:37:30 / 1:35:02)
  • 855. Dr. Eric Topol: Can AI Fix Our Health and Our Healthcare System?

    01:04:53
    View the Show Notes For This EpisodeGet Free Weekly Health Tips from Dr. HymanSign Up for Dr. Hyman’s Weekly Longevity JournalGet Ad-free Episodes & Dr. Hyman+ Audio ExclusivesDr. Eric Topol is the Founder and Director of the Scripps Research Translational Institute, Professor of Molecular Medicine, and Executive Vice-President of Scripps Research. He has published over 1,200 peer-reviewed articles with more than 330,000 citations, was elected to the National Academy of Medicine, and is one of the top 10 most cited researchers in medicine. His principal scientific focus has been on individualized medicine using genomic, digital, and AI tools.This episode is brought to you by Rupa Health, Pendulum, Thrive Market, and Fatty15.Streamline your lab orders with Rupa Health. Access more than 3,000 specialty lab tests and register for a FREE live demo at RupaHealth.com.Pendulum is offering listeners 20% off their first month’s subscription of Akkermansia for gut health. Visit PendulumLife.com and use code HYMAN.Head over to thrivemarket.com/Hyman today to receive 30% off your first order and a free gift up to $60.Fatty15 contains pure, award-winning C15:0 in a bioavailable form. Get an exclusive 10% off a 90-day starter kit subscription. Just visit Fatty15.com and use code DRHYMAN10 to get started.In this episode we discuss (audio version / Apple Subscriber version):The first phase of AI’s application in medicine (7:19 / 5:40)How medicine will incorporate AI over the next few years (9:59 / 8:19)Retinal imaging (16:45 / 15:05)Expert-informed AI (20:02 / 18:23)The impending and biggest shake-up in the history of medicine (22:18 / 20:38)How AI can improve issues of medical error (26:08 / 24:29)Using AI to personalize medicine and prevent disease (33:01 / 29:11)The obesity crisis and toxic food environment (41:04 / 37:14)How AI can help restore the patient-doctor relationship (46:53 / 43:03)Using AI as a guide for medical self care (50:34 / 46:44)Reimagining research in the era of AI-enabled medicine (56:58 / 53:07)Dr. Topol’s Substack, Ground Truths.Deep Medicine: How Artificial Intelligence Can Make Healthcare Human Again
  • 854. What Makes Junk Food Addictive?

    01:00:40
    View the Show Notes For This EpisodeGet Free Weekly Health Tips from Dr. HymanSign Up for Dr. Hyman’s Weekly Longevity JournalGet Ad-free Episodes & Dr. Hyman+ Audio ExclusivesWe are getting sicker every day from cheap, addictive junk food. The food industry approaches food as “engineering projects,” with the end goal of creating “heavy users”—a disturbing internal term used by food manufacturers that helps them make as much money as possible at the expense of public health. It’s time we take a look at the intentional manipulation of our taste buds and the politics that support these practices.In today’s episode, I talk with Michael Moss, Dhru Purohit, Calley Means, and Nina Teicholz about the formula to get you addicted to junk food and the money spent to influence you to buy more.This episode is brought to you by Rupa University, AG1, ButcherBox, and Seed.Rupa University is hosting FREE classes and bootcamps for healthcare providers who want to learn more about Functional Medicine testing. Sign up at RupaUniversity.com.Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get 10 FREE travel packs and a FREE Welcome Kit with your first order.ButcherBox is giving new members FREE ground beef for LIFE with their first order. Visit butcherbox.com/farmacy and use code FARMACY.Seed is offering my community 25% off to try DS-01® for themselves. Visit seed.com/hyman and use code HYMAN25 for 25% off your first month of Seed's DS-01® Daily Synbiotic.
  • 853. Does Red Meat Cause Type II Diabetes?

    50:11
    View the Show Notes For This EpisodeGet Free Weekly Health Tips from Dr. HymanSign Up for Dr. Hyman’s Weekly Longevity JournalGet Ad-free Episodes & Dr. Hyman+ Audio ExclusivesRecently, a study made headlines linking red meat consumption to an increased risk for type 2 diabetes. It’s no secret that navigating the realm of nutrition has become a challenge for the general public. That’s why, on today’s Health Bites episode, we’re diving deep into the findings from this study, “Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males,” published in The American Journal of Clinical Nutrition. I unpack the study’s design flaws, inaccuracies, and where the researchers got it straight up wrong. This episode is brought to you by Rupa University, Happy Egg, and Mitopure.Rupa University is hosting FREE classes and bootcamps for healthcare providers who want to learn more about Functional Medicine testing. Sign up at RupaUniversity.com.Shopping for better eggs shouldn’t be confusing. Look for the yellow carton at your local grocery store or visit happyegg.com/farmacy to find Happy Egg near you.Support essential mitochondrial health and save 10% on Mitopure. Visit TimelineNutrition.com/Drhyman and use code DRHYMAN10.In this episode, I discuss (audio version / Apple Subscriber version):What we can and cannot learn from observational research (3:42 / 1:56)“Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males” study design and findings (9:01 / 7:15)Issues with the study design and why it does not prove that red meat causes type 2 diabetes (20:01 / 16:23)What have other studies found? (39:20 / 35:42)The root cause of type 2 diabetes (44:02 / 40:24)Strategies to address type 2 diabetes (44:29 / 40:51)
  • 852. Dr. Nir Barzilai: Can This Drug Slow Aging? The Science Behind Metformin

    01:49:58
    View the Show Notes For This EpisodeGet Free Weekly Health Tips from Dr. HymanSign Up for Dr. Hyman’s Weekly Longevity JournalGet Ad-free Episodes & Dr. Hyman+ Audio ExclusivesDr. Nir Barzilai is a geroscientist, Chaired Professor of Medicine and Genetics, and the founder and principal investigator of the Einstein Nathan Shock Center and the Glenn Center for Excellence in Biology of Aging. He also studies families of centenarians that have provided genetic and biological insights on the protection against aging—with several drugs developed based, in part, on these paradigm-changing studies. He is also leading the TAME (Targeting/Taming Aging with Metformin) trial to prove to the FDA that aging can be delayed and to allow for next-generation interventions. This episode is brought to you by Sunlighten, Cozy Earth, BiOptimizers, and Fatty 15.For a limited time, you can save up to $600 on a Sunlighten infrared sauna. Just go to sunlighten.com/mark-hyman and mention my name.Right now, you can save 40% when you upgrade to Cozy Earth sheets. Just head over to CozyEarth.com and use code DRHYMAN.Tackle an overlooked root cause of stress with Magnesium Breakthrough. Visit bioptimizers.com/hyman and use code HYMAN10 to save 10% and get a free gift with purchase.Fatty15 contains pure, award-winning C15:0 in a bioavailable form. Get an exclusive 10% off a 90-day starter kit subscription. Just visit Fatty15.com and use code DRHYMAN10 to get started.In this episode we discuss (audio version / Apple Subscriber version):The hallmarks of aging (9:01 / 7:10)What causes the hallmarks of aging? (15:40 / 13:49)Dr. Barzilai’s research on centenarians (23:16 / 21:25)Why living to 100+ years is good for the economy (24:54 / 23:03)What enables someone to live to 100 years old? (29:30 / 25:20)Taking growth hormone and Metformin have different effects based on your age (36:58 / 32:48)The connection between HDL cholesterol and longevity (43:36 / 39:26)Dr. Barzilai’s research on Metformin (56:23 / 52:13)How Metformin works in the body and on muscle growth (1:04:51 / 1:00:41)Dr. Barzilai’s personal longevity (1:42:05 / 1:37:55)Learn more about the Longevity Genes Project and the TAME Trial. Get a copy of Age Later: Health Span, Life Span, and the New Science of Longevity
  • 851. Exclusive Dr. Hyman+ Functional Medicine Deep Dive: Gut Health

    18:02
    Hey podcast community, Dr. Mark here. My team and I are so excited to offer you a 7 Day Free trial of the Dr. Hyman+ subscription for Apple Podcast. For 7 days, you get access to all this and more entirely for free!  It's so easy to sign up. Just go click the Try Free button on the Doctor’s Farmacy Podcast page in Apple Podcast. In this teaser episode, you’ll hear a preview of our latest Dr. Hyman+ Functional Medicine Deep Dive on gut health with Dr. Pedi Mirdamadi.Learn more about Dr. Twyman at oasishealthandmedicine.com/ and follow him on Instagram @drpedinaturalhealth/.Want to hear the full episode? Subscribe now. With your 7 day free trial to Apple Podcast, you’ll gain access to audio versions of:- Ad-Free Doctor’s Farmacy Podcast episodes- Exclusive monthly Functional Medicine Deep Dives- Monthly Ask Mark Anything Episodes - Bonus audio content exclusive to Dr. Hyman+Trying to decide if the Dr. Hyman+ subscription for Apple Podcast is right for you?  Email my team at plus@drhyman.com with any questions you have.  Please note, Dr. Hyman+ subscription for Apple Podcast only includes Dr. Hyman+ in audio content.